Basics of Behavioral Change and Health Psychology

Question 1

examines the causes of illnesses and studies ways to promote and maintain health, prevent and treat illness, and improve the healthcare system

Answer 1

health psychology

Question 2

the behavioral theory model that is based on a prediction that people engage in a health behavior depending on the perceived threat they feel regarding a health problem

Answer 2

health belief model

Question 3

the most influential source of self-efficacy information

Answer 3

past performance experience

Question 4

the most accepted theory focusing on health beliefs

Answer 4

health belief model

Question 5

the degree to which a person feels threatened or worried about the prospect of a particular health problem

Answer 5

perceived threat

Question 6

3 factors that influence a perceived threat of a health problem

Answer 6

1) perceived seriousness of the health problem
2) perceived susceptibility to the health problem
3) cues to action that are either bodily (e.g., physical symptoms) or environmental (e.g., health promotion information)

Question 7

self-efficacy beliefs are believed to influence these 3 things

Answer 7

1) thought patterns
2) emotional responses
3) behavior

Question 8

the 6 sources of self-efficacy information

Answer 8

1) past performance experience
2) vicarious experience
3) verbal persuasion
4) physiological state appraisals
5) emotional state and mood appraisals
6) imaginal experiences

Question 9

another common name for the transtheoretical model of behavioral change (TTM)

Answer 9

stages-of-change model

Question 10

a theory of behavior that examines one’s readiness to change and identifies 5 stages

Answer 10

transtheoretical model of behavioral change (TTM)

Question 11

the 5 stages of TTM (5 stages of change)

Answer 11

1) precontemplation
2) contemplation
3) preparation
4) action
5) maintenance

Question 12

the 4 components of TTM

Answer 12

1) stages of change
2) processes of change
3) self-efficacy
4) decisional balance

Question 13

the stage of TTM where a person is sedentary and not even considering an activity program

Answer 13

precontemplation

Question 14

the stage of TTM where a person is still sedentary but start to consider activity; however, still not ready to commit to change

Answer 14

contemplation

Question 15

the stage of TTM where a person has begun some physical activity and are mentally and physically preparing to adopt an activity program

Answer 15

preparation

Question 16

the stage of TTM where a person engages in regular physical activity but has been doing so for less than 6 months

Answer 16

action

Question 17

the stage of TTM where a person has been engaged in regular physical activity for over 6 months

Answer 17

maintenance

Question 18

the most important component of the TTM for trainers to understand

Answer 18

processes of change

Question 19

3 interventions in the precontemplation stage

Answer 19

1) provide information about the risks of being inactive
2) provide information from multiple sources
3) make inactivity a relevant issue

Question 20

4 interventions in the contemplation stage

Answer 20

1) provide opportunities to ask questions
2) provide information about exercise in general
3) provide information about different activity options, fitness facilities, programs, and classes
4) provide cues for action (e.g., gym passes, tours, info sessions)

Question 21

5 interventions in the preparation stage

Answer 21

1) provide the opportunity to be active
2) provide a lot of support, feedback, and reinforcement
3) provide clients the opportunity to express their concerns and triumphs
4) introduce different types of exercise activities to find something they enjoy
5) help create support groups of similar people who are also adopting exercise programs

Question 22

6 interventions in the action stage

Answer 22

1) provide continued support and feedback
2) identify things and events that are potential barriers to adherence
3) identify high-risk individuals and situations
4) educate clients about the likelihood of relapse and things that may trigger relapse
5) teach physical and psychological skills to deal with potential barriers
6) provide continuous opportunities to be active and a plan to maintain activity in the changing seasons, during vacations, and through schedule changes

Question 23

5 interventions in the maintenance stage

Answer 23

1) maintain social support from family and friends
2) provide continued education about barrier identification
3) keep the exercise environment enjoyable and switch it up to fight boredom
4) create reward systems for continued adherence
5) identify early signs of staleness to prevent burnout

Question 24

strongly related to program adoption and maintenance

Answer 24

self-efficacy

Question 25

the component of TTM that involves the number of pros and cons perceived about adopting and/or maintaining an activity program

Answer 25

decisional balance

Question 26

a learning approach that considers the manner in which behaviors are influenced by their consequences

Answer 26

operant conditioning

Question 27

examines the relationship between antecedents, behaviors, and consequences (i.e., behavior chains)

Answer 27

operant conditioning

Question 28

a means to break the connection between events or other stimuli and a behavior; in behavioral science, sometimes called “cue extinction”

Answer 28

stimulus control

Question 29

the most important component of operant conditioning

Answer 29

consequences - what happens after the behavior is executed

Question 30

presentation of a positive stimulus that increases the likelihood that the behavior will reoccur in the future

Answer 30

positive reinforcement

Question 31

the removal or avoidance of averse stimuli following undesirable behavior

Answer 31

negative reinforcement

Question 32

the removal of a positive stimulus that decreases the likelihood of the behavior reoccurring

Answer 32

extinction

Question 33

presentation of an aversive stimulus following an undesirable behavior which decreases the likelihood of the behavior reoccurring

Answer 33

punishment

Question 34

5 lifestyle modifications most commonly used by people successful in sustaining weight-management efforts

Answer 34

1) regular physical activity (at least one hour per day)
2) eating a low-calorie, low-fat diet
3) eating breakfast daily
4) self-monitoring body weight regularly
5) maintaining a consistent eating pattern every day (both weekdays and weekends)

Question 35

the process of using reinforcements to gradually achieve a target behavior

Answer 35

shaping

Question 36

the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal, and it is a biological function

Answer 36

willpower

Question 37

T/F: Anyone using willpower for a long period of time will have less resolve to make better choices.

Answer 37

True

Question 38

T/F: Willpower is limitless.

Answer 38

False